Estimate daily calorie needs
Estimate daily calorie needs (TDEE) from your BMR and activity level, for maintaining, losing, or gaining weight.
Based on your BMR (1,618 kcal/day) times an activity multiplier. Real-world needs vary. Treat this as a starting point to adjust from, not a fixed target.
Height, weight, age, sex, and how active you typically are.
From sedentary (×1.2) to extra active (×1.9), giving your TDEE.
Standard -250/-500 and +250/+500 kcal/day offsets for mild vs. standard weight change.
Frequently asked
What is TDEE?
Total Daily Energy Expenditure. An estimate of all the calories you burn in a day, including rest (BMR) plus movement and exercise. It's the number this calculator calls "Maintain weight."
How much should I eat to lose or gain weight?
A deficit or surplus of about 250 kcal/day targets roughly 0.25 kg/week of change, and 500 kcal/day targets roughly 0.5 kg/week, both shown as breakdown rows below your maintenance number.
Which activity level should I pick?
Be honest about your typical week, not your best week. Most people who work a desk job and exercise a few times overestimate and should pick "Lightly active" or "Moderately active," not higher.
Is this medical advice?
No. This is a mathematical estimate for general informational purposes only, not medical or nutritional advice. Consult a healthcare provider or registered dietitian before making significant changes to your diet.